Category Archives: Foods

Red Meat Raises Bowel Problems for Men

redmeatmen

Red Meat Raises Bowel Problems for Men

 

A new study suggests that men who eat lots of red meat are much more likely to have bowel problems, pain and nausea than their peers who stick mainly with chicken or fish.

 

Researchers examined more than two decades of data on more than 46,000 men and found frequent red meat eaters were 58 percent more likely to be diagnosed with diverticulitis, a common bowel condition that occurs when small pockets or bulges lining the intestines become inflamed.

 

“Previous studies have shown that a high fiber diet is associated with a lower risk of diverticulitis, however, the role of other dietary factors in influencing risk of diverticulitis was not well studied,” said senior study author Andrew Chan, a researcher at Harvard University and Massachusetts General Hospital in Boston.

“Our result show that diets high in red meat may be associated with a higher risk of diverticulitis,” Chan added by email.

 

Diverticulitis is common, resulting in more than 200,000 hospitalizations a year in the U.S. at a cost of more than $2 billion, Chan and colleagues note in the journal Gut.

 

New cases are on the rise, and the exact causes are unknown, although the condition has been linked to smoking, obesity and the use of certain nonprescription painkillers known as non-steroidal anti-inflammatory drugs (NSAIDs).

 

While diverticulitis can often be treated with a liquid or low-fiber diet, severe cases may require hospitalization and surgery to fix complications like perforations in the gut wall.

 

Researchers examined data collected on men who were aged 40 to 75 when they joined the study between 1986 and 2012. Every four years men were asked how often, on average, they ate red meat, poultry and fish over the preceding year.

 

 

They were given nine options, ranging from ‘never’ or ‘less than once a month,’ to ‘six or more times a day.’

 

During the study period, 764 men developed diverticulitis.

 

Men who ate the most red meat were also more likely to smoke, more likely to regularly take NSAIDs, and less likely to eat foods with fiber or get intense exercise.

 

By contrast, men who ate more chicken and fish were less likely to smoke or take NSAIDs and more likely to get vigorous exercise.

 

After accounting for these other factors that can influence the risk of diverticulitis, red meat was still associated with higher odds of developing the bowel disorder.

 

Each daily serving of red meat was associated with an 18 percent increased risk, the study found.

 

Unprocessed meats like beef, pork and lamb were associated with a greater risk than processed meats like bacon or sausage.

 

It’s possible the higher cooking temperatures typically used to prepare unprocessed meats may influence the composition of bacteria in the gut or inflammatory activity, though the exact reason for the increased risk tied to these foods is unknown, the researchers note.

 

Swapping one daily serving of red meat for chicken or fish was associated with a 20 percent reduction in the risk of this bowel disorder, the study also found.

 

The study is observational, and doesn’t prove red meat causes diverticulitis.

 

Other limitations of the study include its reliance on men to accurately recall and report how much meat they ate and the possibility that the results may not apply to women, the authors point out.

 

Even so, the findings should offer yet another reason to consider cutting back on red meat, said Samantha Heller, a nutritionist at New York University Langone Medical Center in New York City who wasn’t involved in the study.

 

Diets high in red and processed meats have been linked with increased risks of inflammatory bowel diseases, so the link found in this study “is not surprising,” Heller said by email.

 

“Focusing on a more plant based, higher fiber diet that includes legumes, whole grains, nuts, vegetables and fruits, replete with appropriate fluid intake, may go a long way in helping reduce of inflammatory bowel diseases, diverticulitis, and other chronic diseases,” Heller added.

 

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Dr P Carrothers

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Five Foods That Have More Sodium Than Chips

chips

5 Foods That Have More Sodium Than Chips   

 

Your body needs sodium—but there’s no denying that most of us are getting way too much of it. According to recent stats from the American Heart Association, the average daily sodium intake in this country is 3,600 milligrams—more than double the Association’s recommendation of 1,500 milligrams max. But avoiding clear offenders like salted nuts and potato chips may not be enough to bring you down into the recommended range since there are so many sneaky salt bombs out there. Just look at these seemingly healthful foods—they all contain more than 255 milligrams of sodium, which is the amount you’ll find in a 1 ½-ounce bag of Lays Classic Potato Chips:

 

1/2 Cup Nonfat Cottage Cheese
This packs a surprising 270 milligrams of sodium—and if you’re not careful, it’s easy to eat more than ½ cup and really overdo it with the salty stuff.

 

A 6 1/2″ Whole-Wheat Pita 
Pitas come with a health halo—especially when they’re whole-wheat—and they can be a good source of fiber. But they also come with a heavy dose of sodium: 284 milligrams in just one pocket.

2 Tbsp Reduced-Fat Italian Salad Dressing
Yup, you can take in more sodium in 2 Tbsp of your salad topper than in an entire bag of chips: This variety is loaded with 260 mg per serving—although plenty of other types of salad dressing pack just as much.

Veggie Burger

While the exact stats will of course vary from brand to brand, the USDA says that one store-bought veggie burger patty tends to come in around 398 milligrams of sodium—and that’s before you even consider all of the salt in the bun (many types of bread are just as salty as pitas, if not more so).
1/2 Cup Canned Tomato Sauce
Tomato sauce has its virtues—it contains lycopene, for example, a carotenoid that research has linked to a decreased risk of heart disease and certain types of cancer. But you have to eat it in moderation since each ½-cup serving packs a shocking 642 milligrams of sodium.
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P Carrothers

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Flourless Pancakes

flourlesspancakes

Flour-less Pancakes Recipe

Total Time: 15 minutes

Serves: 1

Ingredients:

  • 2 ripe bananas, mashed
  • 3 eggs
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • sea salt to taste
  • Ghee

Directions:

  1. Combine all ingredients in a bowl
  2. Pour batter into a pan with melted ghee over medium heat. Cook until small bubbles form and then flip.

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The Roto-rooter Fruit!

pomme

How Pomegranate Helps Clean Your Arteries

 

Arteries are responsible for carrying oxygen-rich blood throughout the body. When you have healthy arteries, blood flows through the body quite easily. As you age, fatty deposits, cholesterol and cellular waste products settle on the inner walls of your arteries. Research shows that pomegranate can actually help clean your arteries helping to keep blood flowing smoothly.

When arteries become clogged, the build up of arterial plaque can significantly reduce blood flow, and in some instances, arteries can become completely blocked. Since clogged arteries can increase your risk of stroke, heart attack and even death, it is crucial to take the necessary steps to reduce arterial plaque and do what you can to clean your arteries.

 

The Artery Cleaning Power of Pomegranate Juice

 

Making simple lifestyle changes are an excellent way to treat and prevent clogged arteries. This includes a diet that is rich in fruits and vegetables, but are some fruits and vegetables more helpful than others?

 

Pomegranates are extremely rich in antioxidants, including polyphenols, anthocyanins and tannins. Compared to other fruit juices, such as blueberry, orange and cranberry, pomegranate juice has the most antioxidant power. It is these high levels of antioxidants found in pomegranates that help clean clogged arteries.

 

Can Pomegranates Actually Reverse Atherosclerosis?

 

Promising research conducted on the benefits of pomegranate juice has found that

pomegranates can prevent clogged arteries and may even reverse the progression of atherosclerosis. Specifically, researchers have found that pomegranates encourage the production of nitric oxide, which is an essential chemical that promotes healthy blood flow and keeps the arteries open. This is helpful in reducing the effects of oxidative stress on blood vessels. Perhaps the most exciting finding from this research is the ability of pomegranates to reduce plaque accumulations that have already built up in the blood vessels.

 

Additional research has also found that drinking pomegranate juice had a significant effect on arterial plaque. Researchers instructed participants to drink pomegranate juice on a daily basis. Within three months, plaque accumulations were reduced by 13 percent. After one year, arterial plaque was reduced by 30 percent. Plaque accumulation actually increased by nine percent within the group of people who were not drinking pomegranate juice on a daily basis.

 

In addition to healthier arteries with less plaque accumulation, pomegranate juice has other positive effects on the heart, including reduced fat accumulation around the heart, reduced inflammation within the blood vessels, less oxidative stress and improved ECG results. Given the dangers of cardiovascular disease and clogged arteries, the results of this research are certainly promising. With the help of this exotic fruit, it is possible to clean your arteries and greatly reduce your risk of heart attack and stroke.

 

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Tomato Plants and Baking Soda

tomatoesplants

 

Use Baking Soda to Get Sweet Tomatoes

 

Home grown tomatoes are nothing at all like those that you buy in the stores. Even the vine ripened ones can’t compare in taste to the sweetness of those you grow yourself. Here is a neat tip to get the most sweet tomatoes each year.

Just sprinkle a small amount baking soda on the soil around your tomato plants being careful not to get the soda on the plant itself. (you can also use 1 tsp in a gallon of water and water the plants that way!)

The baking soda absorbs into the soil and lowers the acidity levels. This will give you tomatoes that are more sweet than tart.

Be careful with young seedlings and be sure to test on one plant before you try it on all of them. If your soil is already quite alkaline, you could alter it too much by adding too much baking soda.

You can also do this with canned tomatoes when making sauce if you like. It will sweeten them without having to add extra sugar (and calories!)

Another use of the baking soda and tomatoes it to make an organic spray to treat tomato fungal disease.

Combine 1 gallon of water with 1 tbsp of baking soda and 2 1/2 tbsp of vegetable oil in a spray bottle. Stir and add 1/2 tsp of castile soap. Spray this solution on the foliage of tomato plants until the fungal disease disappears.

 

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Sweet and Sour Meatballs

sweetandsoaurmeatballs

Sweet and Sour Meatballs

 

Ingredients

 

  • 1 20-ounce can pineapple chunks
  • 3 tablespoons rice vinegar
  • 2 tablespoons ketchup
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon brown sugar
  • 2 teaspoons cornstarch
  • 1/4 teaspoon crushed red pepper
  • 1 large egg
  • 1 medium carrot, shredded
  • 1/4 cup finely chopped scallion whites
  • 2 tablespoons minced fresh ginger
  • 1 1/2 teaspoons Chinese five-spice powder
  • 3/4 teaspoon salt
  • 8 ounces ground turkey breast
  • 8 ounces ground pork
  • 2 teaspoons canola oil
  • 1 large red bell pepper, cut into 1-inch pieces
  • 1/2 cup sliced scallion greens

 

 

 

 

Preparation

1.Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.

2.Drain pineapple juice into a small bowl. Whisk in vinegar, ketchup, soy sauce, brown sugar, cornstarch and crushed red pepper. Set aside.

3.Finely chop enough pineapple to yield 1/2 cup. Press out excess moisture with paper towels. Reserve the remaining pineapple chunks for the sauce.

4.Lightly beat egg in a large bowl. Stir in carrot, scallion whites, ginger, five-spice powder, salt and the finely chopped pineapple. Add turkey and pork; gently mix to combine (do not overmix). Using a scant 1 tablespoon each, make 36 small meatballs. Bake on the prepared baking sheet until just cooked through, about 15 minutes.

5.Heat oil in a large skillet over medium heat. Add bell pepper and cook for 1 minute. Whisk the reserved juice mixture and add to the pan. Bring to a boil and cook, stirring, for 1 minute. Stir in the remaining pineapple and the cooked meatballs.

6.To serve, thread a meatball and a piece of pineapple and/or pepper onto a small skewer or toothpick. Transfer to a platter, drizzle with sauce and sprinkle with scallion greens.

 

Tips & Notes

  • Make Ahead Tip: Freeze cooked meatballs in sauce airtight for up to 3 months. Defrost before reheating. Equipment: 36 short skewers or toothpicks

 

Nutrition

 

Per serving: 37 calories; 1 g fat (0 g sat, 0 g mono); 12 mg cholesterol; 4 g carbohydrates; 1 g added sugars; 3 g protein; 0 g fiber; 101 mg sodium; 76 mg potassium.

 

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Mexican Garden Scramble

mexican

 

Mexican Garden Scramble

 

Increasing your fruit and vegetable intake is one of the best ways to control your blood pressure. Fruit and vegetables provide essential vitamins, minerals, fiber and antioxidants, but especially valuable are the potassium, magnesium, and even calcium that they provide. One way to ensure you are getting enough vegetables is to start your day with a serving!

 

This Mexican garden scramble includes flavorful peppers and onions, cilantro, and tomatoes folded into fluffy, protein-rich scrambled eggs. Topped with a bit of shredded cheese and creamy, potassium-rich avocado, this breakfast is a delicious and satisfying way to start your day.

 

Ingredients

3 large eggs + 1 egg white

1/4 cup onion, diced

1/4 cup bell pepper, diced

2 cloves garlic, minced

1 tablespoon fresh jalapeno, diced

1/4 cup cilantro leaves, roughly chopped

1/4 cup tomato, diced

1/2 small avocado, sliced

2 tablespoons shredded colby jack or cheddar cheese

salsa or hot sauce

Preparation

In a small bowl, whisk eggs and white until combined and fluffy. Set aside.

Heat a small non-stick skillet over medium-low heat. Spray with oil and add onion, bell pepper, garlic, and jalapeno. Cook, stirring, until soft, about 3 minutes. Remove from pan and set aside.

 

Turn heat to low, spray again, and add eggs. Cook over low heat, pushing eggs from outside of pan to the center with a rubber spatula, until almost done. Add cooked veggies and 2 tablespoons cilantro to the eggs and continue cooking until eggs are set.

 

 

To assemble, divide eggs between two bowls. Add tomato, avocado, cheese, and remaining cilantro. Top with your favorite salsa or hot sauce. Enjoy!

 

Ingredient Variations and Substitutions

If you have other veggies on hand that need to be used up, feel free to throw them into the pan with the peppers and onions. Breakfast scrambles are a great way to use up vegetables that are about to go bad. Mushrooms, corn, and spinach would all be great additions.

 

To keep the calories, fat and sodium under control, be sure to stick to the small portion of cheese and avocado listed in the recipe. While nutritious, these foods are also calorie-dense.

 

If you need to watch your cholesterol, you can use all egg whites in place of whole eggs.

 

Cooking and Serving Tips

When making scrambled eggs, keep the heat on low and slowly stir from the outside edges inward for the best results.

 

Serve with a warmed whole grain corn or whole wheat tortilla and a serving of fresh fruit to round out the meal.

 

If you are having concerns about your food intake, please make an appointment with us and we can work on a personal health care plan.

 

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Skillet Peanut Butter Cinnamon Cookie, Low Carb

skillett

Skillet Peanut Butter Cinnamon Spice Cookie

 

Total Time 20 min

Prep 10 min, Cook 10 min

Yield 16 servings (129 calories each)

This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!

 

Ingredients

1 large egg

1 cup natural peanut butter

½ cup brown sugar

¼ cup almond meal

1 teaspoon vanilla extract

1 teaspoon baking soda

1 teaspoon cinnamon

¼ teaspoon ground ginger

¼ teaspoon salt

Non-stick spray

2 tablespoons peanuts, optional, for garnish

Preparation

Preheat oven to 350 F.

In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.

Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.

Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cook 10 minutes before cutting and serving.

 

Ingredient Variations and Substitutions

This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.

 

Nut Butters

 

Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter—cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.

 

Sweeteners

 

I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.

 

Nut-Free Variation

 

If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.

 

Vegan Variation

 

For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.

 

 

This trick is a perfect one to remember next time you run out of eggs.

 

More Add-Ins

 

If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for ¼ cup cocoa powder, or stir in ½ cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.

 

Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.

 

Cooking and Serving Tips

This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.

 

Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.

 

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This Snack Food is Causing Cancer

doritos

Popular Snack Chips May Be Linked to Cancer and Other Diseases

 

Deadly processed foods are very addictive.  Americans currently spend about 90% of their food income buying processed junk like popular Doritos. Doritos are statistically listed as the most popular chips worldwide. Why are Doritos so bad? Take a look at the ingredients.

 

Doritos Ingredients:

 

Whole corn, vegetable oil (corn, soybean, and/or sunflower oil), salt, cheddar cheese (milk, cheese cultures, salt, enzymes), maltodextrin, wheat flour, whey, monosodium glutamate, buttermilk solids, romano cheese (part skim cow’s milk, cheese cultures, salt, enzymes), whey protein concentrate, onion powder, partially hydrogenated soybean and cottonseed oil, corn flour, disodium phosphate, lactose, natural and artificial flavor, dextrose, tomato powder, spices, lactic acid, artificial color (including Yellow 6, Yellow 5, Red 40), citric acid, sugar, garlic powder, red and green bell pepper powder, sodium caseinate, disodium inosinate, disodium guanylate, nonfat milk solids, whey protein isolate, corn syrup solids.

 

Whole Corn:

 

Genetically modified foods (especially corn) contain toxic chemicals and pesticides that can wreak havoc on your digestive system over time and tax your organs of elimination such as liver, kidneys, bladder, lymphatic system.

 

According to the Institute for Responsible Technology (IRT):

 

“Several animal studies indicate serious health risks associated with GMO food including infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system.”

 

Vegetable Oil:

 

Most vegetable oils are genetically modified. Almost 90 % of canola and corn oil in America is GMO. Soy, corn, safflower and canola  oils are dangerous to cook with as they contain very high amounts of Omega-6. Omega-6 is only beneficial for our bodies if the ratio of Omega-6 and Omega-3 is 3 to 1.  Omega-3 sources include fatty fish and cod liver oil. As a nation, we do not consume enough of these. The current ratio in America is at 50:1.   Our culture is way to indulged in processed pre-packaged food, so adding foods cooked with vegetable oil make matters even worse.

Cheddar Cheese (milk, cheese cultures, salt, enzymes): Pasteurized cow’s milk on an industrial commercial level is loaded with unhealthy components such growth hormone and GMOs.  Doritos contain hormones that lead to breast cancer.

 

Yellow #6:

 

Can cause cancer, hyperactivity, allergic reactions, diarrhea, vomiting, nettle rash, migraines and swelling of the skin.

 

Yellow #5:

 

Can cause allergic reactions, hyperactivity, cancer.

 

Red #40:

 

Damages DNA, causes swelling around the mouth, hives, hyperactivity in children and cancer.

 

Maltodextrin:

 

Maltodextrin is a commercial sweetener made from cornstarch. Almost all the maltodextrin used in health foods, vitamins, and supplements are derived from genetically modified corn. Abdominal bloating and flatulence can be experienced; other problems relating to digestion can also become a problem such as constipation and diarrhea.

 

Citric Acid:

 

Citric acid is used as both a flavor enhancer and a preservative ingredient. Citric acid has been known to irritate the digestive system , causing heartburn and damage to the mucous membrane of the stomach. According to a few European studies, citric acid could be responsible for promoting tooth decay as well.

 

Corn Syrup Solids:

 

This is precisely the ingredient that is contributing to the obesity in the United States. Fructose can disturb your metabolism, elevate blood pressure and triglycerides, cause weight gain, heart disease and liver damage, and even deplete your body of vitamins and minerals.

 

Other Flavors:

 

Buttermilk, Romano cheese (part skim cow’s milk, cheese cultures, salt, enzymes), whey protein concentrate, onion powder, corn flour, natural and artificial flavors, dextrose, tomato powder, lactose, spices, wheat flour, salt, lactic acid, citric acid, sugar, garlic powder, skim milk, whey protein isolate, corn syrup solids, red and green bell pepper powder, sodium caseinate, disodium inosinate, disodium guanylate. All these ingredients can cause serious chronic diseases and are the norm for processed snacks.

 

Doritos also contain acrylamides — toxic substances formed when carbohydrates are cooked a high temperature. Acrylamides are linked to cancer and other serious diseases. One study shows that eating acrylamides increases the risk of kidney cancer by 59 percent

 

Remember, you are what you eat. The choice is yours!

 

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V is for Vegetables and Unique Recipes

vegetables

 

V is for Vegetables

When you look at a basket of garden-fresh vegetables, is your imagination inspired by the endless culinary possibilities these fresh-picked beauties represent? Do you feel excitement and a sense of adventure as you take in their distinctive colors, shapes, and weights?

 

One of my goals as a chef, cook-book writer, and father is to help people discover the joys of fresh, locally grown, seasonal vegetables. I want people to be filled with fascination when they see coils of garlic scapes or lacy fronds of fennel.

 

The following recipes from my latest cookbook, V Is for Vegetables, will show you how to perform edible transformations, turning what may seem scraggly, rooty, and earthy into delicious, attractive dishes. You don’t need sophisticated cooking skills — just an appetite for new flavors and textures, and a willingness to explore the possibilities.

 

GARLIC-SCAPE OMELET

Garlic scapes are the tender shoots of the garlic plant that grow up and out of the stem, curling their way toward the sky. Most commercial growers remove the scapes to preserve the energy of the garlic bulbs and increase yield. For home cooks, though, they’re a real treat. Look for scapes at farmers’ markets in early summer. You can chop and prepare them like green beans or slice them thinly and sauté to bring out their delicate aroma. Scapes have a far milder taste than mature garlic.

Garlic-Scape-Omelet

Garlic Scape Omelet

 

Makes one serving

Prep time: five minutes

Cook time: 10 minutes

 

2 tbs. butter

1 clove garlic, smashed

2 garlic scapes, thinly sliced on the diagonal

3 eggs

Salt and pepper to taste

Heat 1 tablespoon of the butter in a small skillet over medium heat. Add the garlic clove, scapes, salt, and pepper and cook until the scapes begin to soften, about two minutes. Remove the garlic clove and discard; transfer the scapes to a bowl.

 

Wipe the skillet clean, and then melt the remaining tablespoon of butter in the skillet over medium heat.

 

Beat the eggs well in a small bowl, and add salt and pepper. Pour the eggs into the pan and stir vigorously to create small, fine curds. As you work, scrape down the sides of the pan so the eggs cook evenly.

 

Sprinkle one-third of the cooked scapes onto the eggs just before the eggs firm up. When the top is evenly set and not runny, tilt the pan away from you and fold the omelet in half with a spatula. The lip of the pan will help form the shape of the omelet as it continues to cook gently.

 

Turn out the omelet onto a plate and serve topped with the remaining garlic scapes.

 

WARM WILTED PEA SHOOTS

Think beyond the pea pod. Succulent pea shoots have long been a staple in Chinese cooking, and some U.S. farmers are now growing peas especially for their shoots and leaves. Look for pea shoots in late spring, and enjoy them in any dish as a replacement for greens like spinach, Swiss chard, or kale. You can add raw pea shoots to salads for an extra kick, but wilting them really brings out their flavor.

peashoots

Warm Wilted Pea shoots

 

Makes four servings

Prep time: 10 minutes

Cook time: three minutes

 

2 tbs. olive oil

1 tbs. sesame oil

1 clove garlic, smashed

4 large handfuls pea shoots

Handful snow pea pods, blanched

Salt and pepper to taste

Heat the olive and sesame oils in a large skillet over medium-high heat.

 

Add the garlic, pea shoots, snow pea pods, salt, and pepper.

 

Cook, stirring often, until the pea shoots are just wilted, about a minute. Serve warm.

 

BRAISED RADISHES WITH HONEY AND BLACK PEPPER

Braising softens radish roots and tempers their spicy rawness. The sweet honey and aromatic black pepper in this recipe complement, rather than detract from, the character of the radishes, and the browned edges of the radishes themselves add a flavorful touch.

Braised-Radishes-With-Honey-and-Black-Pepper

Braised Radishes With Honey and Black Pepper

 

Makes four servings

Prep time: 10 minutes

Cook time: 10 minutes

 

2 tbs. olive oil

1 lb. radishes, halved

1 clove garlic, smashed

2 tbs. honey

1 tsp. coarsely cracked black pepper

2 tbs. cider vinegar

Salt to taste

Heat the oil in a medium saucepan over medium-high heat. Add half the radishes and all the garlic, and cook until radishes are lightly browned, about five minutes.

 

Add the honey and pepper, and allow the honey to caramelize, about one minute.

 

Add the vinegar, the remaining radishes, and salt. Cook until the second batch of radishes is just warmed but not soft. Serve warm.

 

WARM ZUCCHINI SALAD

Zucchini is more than a ubiquitous plant that grows out of control in summer. Along with other summer squashes like yellow crookneck and pattypan, it’s a symbol of Mediterranean cooking. The tender textures and light flavors are inextricably linked to summer and sun.

Warm-Zucchini-Salad

Warm Zucchini Salad

 

Makes four servings

Prep time: 10 minutes

Cook time: eight minutes

 

2 tbs. olive oil

1 clove garlic, smashed

1 lb. zucchini and other summer squashes, cut into wedges

Pinch crushed red-pepper flakes

Pinch dried oregano

Pinch dried basil

Salt and pepper to taste

1/2 cup fava or any shell beans, blanched, peeled, and rinsed

4 oz. goat cheese, crumbled

Handful fresh basil, roughly chopped

Heat the oil in a large skillet over medium-high heat. Add the garlic, zucchini, red-pepper flakes, oregano, basil, salt, and pepper. Cook until the zucchini is tender, about five minutes.

 

Add the favas, goat cheese, and basil. Toss and serve warm. (Also delicious cooled.)

 

Why No Numbers? Readers sometimes ask us why we don’t publish nutrition information with our recipes. We believe that (barring specific medical advice to the contrary) if you’re eating primarily whole, healthy foods — an array of sustainably raised vegetables, fruits, nuts, seeds, legumes, meats, fish, eggs, whole-kernel grains, and healthy fats and oils — you probably don’t need to stress about the numbers. We prefer to focus on food quality and trust our bodies to tell us what we need.  — The Editors

 

Call us if you have any concerns or questions about your healthcare.  If you don’t know what you are doing , it is better to ask.  Sometimes there are no do-overs.

 

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